October 16, 2019 3 min read

You might have already got to know Sophia and Michael on our previous posts, a Weekendbee #Testbee couple who are a great inspiration for anyone interested in sustainable living, trail running OR plant-based yummy cooking!

All hikers, long-distance runners and endurance athletes know that food and getting the right nutrition is one of the key players when hitting the trails.  Sophia and Mike are enthusiastic trail runners and vegetarians, who did really well this year at Ultravasan 90 km and Höga Kusten 43 km. 

In this post, Sophia and Michael tell us about their pre-race preparations and what are their favorite fueling vegetarian foods. 

 

HOW TO FUEL FOR RUNNING AS A VEGETARIAN?

Vegetarian recipies for athletes

Who needs meat when you have this delicious Lentil Bolognese

"The general guidelines when it comes to sports nutrition are the same whether you eat a plant-based or an omnivorous diet - carbohydrates make up the primary energy source for the first 1-2 hours of movement, and then the fat reserves start to kick in - unless you supply your body with additional carbohydrates, in the shape of e.g. sports beverage, gels etc.

Protein is primarily used for muscle building and acts as an important part in recovery, but isn’t much involved during activity. 

Thus, the days leading up to a bigger endurance undertaking, making sure you get enough (and preferably even a little extra) carbohydrates is important, since it’ll provide you with maximum glycogen (the form in which carbohydrates are stored in the body) reserves come the day of the long run, hike, race or any other type of strenuous adventure.

Carbohydrates come in abundance in plants, making this an easy task for anyone plant-based: pasta, bread, potatoes, root vegetables, and legumes are all great sources of carbohydrates, loaded with energy as well as tons of micronutrients. You can add a little extra with every meal, but be a little careful with too much fiber. Close to the big day out, excessive fiber intake might be a little risky, because it simply gives the digestive system a little too much to work with. 

For dinner the night before a long race, Mike and I usually go for pasta or potatoes, with sautéed veggies and beans to go with it.

Plant based recipies for athletes

Simple Potato Salad with Lentilsgives plenty of good carbs and proteins before the race >

We find that a small-ish amount of beans - despite its fiber content - works really well for us, but a tip is to always try out your “game plan” a few times before it’s showtime! We tried a few different ways of eating before regular long runs in preparation for our first ultra (Ultravasan 90k in Sweden), and felt comfortable with everything already beforehand.

So to sum it up: add little extra carbohydrates a few days before the long undertaking, and choose foods your stomach is used to. A mix of grains and legumes gets you a complete essential amino acid profile too, leaving nothing to worry about.

We like to make sure all meals have a clear carb source the week of a race - always e.g. potatoes, pasta, or wheat berries on the plate - and also like to throw in some slices of yummy bread for good measure. Hummus sandwiches or tacos of different kinds will forever be favorites around here."

We wish all outdoor lovers great luck with all the upcoming adventures, 
Sophia & Mike @liveslowrunfar

Read also:

SLOW LIVING AND DISTANCE RUNNING - INTRODUCING RUNNERS SOPHIA & MICHAEL LIVING SUSTAINABLY IN THE SWEDISH COUNTRYSIDE >>

SOPHIA & MICHAEL: PLANT-BASED FOOD RECIPES FOR ATHLETES WITH AS SMALL OF A CLIMATE IMPACT AS POSSIBLE>>


On Live Slow Run Far blog, you’ll find plant-based and eco-friendly recipes, as well as posts about our running, vegetable garden and downshifted lifestyle on an island in the archipelago of Stockholm, Sweden. 

 



Also in Sustainability in Sportswear - Stories and blog on ethical and ecological values

WINTER COMPETITION: Are you our next winter-loving Testbee?
WINTER COMPETITION: Are you our next winter-loving Testbee?

November 14, 2019 2 min read

Take part in our competition on Instagram and win Picture Organic's sustainably produced ski wear worth up to 700 €.

What? Together with the French Picture Organic Clothing, we are looking for a winter sports fan to test cool ski gear (ski jacket and trousers) and to share the experience on Weekendbee social media.  Competition ends on 20th November 2019.
Read More
How Can We Protect Our Winters? - Interview With POW Ambassador Jani Johansén
How Can We Protect Our Winters? - Interview With POW Ambassador Jani Johansén

October 28, 2019 3 min read

We at Weekendbee love snowy winters and we want to have them in the future as well. That is why we support Protect Our Winters Finland in their mission to fight against climate change. Together we can raise the discussion and make actions that have an effect for the future.

We got an interview with POW-ambassador Jani Johansén who tells us, why he loves the winters and why he wants to protect them.

Read More
Why mulesing-free merino wool is more sustainable?
Why mulesing-free merino wool is more sustainable?

October 23, 2019 2 min read

Wool outperforms any other fabrics when it comes to moisture-wicking, warmth and odor-fighting capabilities. Merino wool is known for its quality, softness and ability to regulate body temperature even during high-intensity activity. Wool fibers have scales that are removed to make the fiber soft and comfortable using a unique process that is chlorine-free. Weekendbee offers only 100 % mulesing-free merino wool products

Merino is naturally anti-bacterial and it doesn’t stink like synthetic fibers, so you don’t have to wash the shirt so often – drying and airing it out is usually enough. 

So why should we pay attention that our favorite merino wool sportswear is mulesing-free? 

Read More

Subscribe and save 10 % from your first order